Lever Hip Extension (VERSION 2)

The Lever Hip Extension (Version 2) is a challenging exercise that primarily targets the glutes and hamstrings. It is an excellent exercise option for individuals looking to improve lower body strength and stability. During this exercise, the individual lies flat on their back with their arms extended along the sides of the body. The legs are lifted off the ground and bent at a 90-degree angle, creating an L-shape with the body. The knees are then steadily extended, aiming for a straight leg position, while maintaining control and stability throughout the movement. The hips should be driven upwards, engaging the glutes and hamstrings in the process. The Lever Hip Extension (Version 2) is an effective exercise because it activates multiple muscle groups simultaneously. By targeting the glutes and hamstrings, it helps improve hip extension and overall lower body strength. Stronger glutes and hamstrings can enhance athletic performance, increase power output, and contribute to better postural alignment. This exercise can be modified or progressed based on an individual's fitness level or specific goals. Adding resistance bands or incorporating single-leg variations can intensify the exercise and increase the challenge. However, it is crucial to maintain proper form and avoid compensating with other muscle groups to maximize its benefits. Including the Lever Hip Extension (Version 2) in your workout routine can be an excellent addition to develop stronger glutes and hamstrings, improve lower body stability, and enhance overall lower body strength. Remember to consult with a fitness professional to ensure proper form and technique. Happy training!

Instructions

• Begin by lying flat on your back on an exercise mat, with your arms extended along your sides.
• Bend both knees and place your feet flat on the mat, hip-width apart.
• Make sure that your heels are close to your glutes.
• Engage your core muscles by drawing your belly button in toward your spine.
• Press your palms into the mat to stabilize yourself.
• Keeping your core engaged, exhale and lift your hips off the mat, squeezing your glutes.
• Continue lifting until your hips are in line with your knees and shoulders.
• Pause for a moment at the top and focus on squeezing your glutes.
• Inhale and slowly lower your hips back down to the starting position.
• Repeat for the desired number of repetitions.

Tips & Tricks

• Focus on activating your glutes throughout the movement.
• Engage your core to maintain stability and control.
• Use a controlled pace and avoid using momentum.
• Keep your spine aligned and avoid overarching or rounding your back.
• Don't let your knees collapse inward; keep them in line with your toes.
• Utilize a full range of motion, extending your hips fully at the top of the movement.
• Maintain proper breathing throughout the exercise.
• Gradually increase resistance or difficulty over time to continuously challenge your muscles.
• Listen to your body and take rest days as needed to prevent overtraining and injury.
• Fuel your body with adequate nutrition to support muscle growth and recovery.